CAVA Meal Prep: Fall-Inspired

This fall-inspired CAVA-style meal prep is my way of bringing the bold, fresh flavors of my favorite Mediterranean bowls into a cozy, seasonal setup. With roasted autumn veggies, grains, protein, and zesty toppings, it’s perfect for prepping ahead and enjoying nourishing, customizable meals all week long.

Why You’ll Love This Recipe

I love how this recipe gives me the structure of meal prep without sacrificing flavor or flexibility. The fall twist adds warmth and heartiness, and I can mix and match every bowl to keep things interesting. It saves me time during the week while keeping my lunches or dinners fresh, healthy, and satisfying.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

For the base:

• Brown rice, quinoa, or farro (cooked)

• Baby spinach or arugula

For the roasted fall veggies:

• Sweet potatoes (cubed)

• Butternut squash (cubed)

• Red onion (sliced)

• Olive oil

• Ground cumin

• Smoked paprika

• Salt and pepper

For the protein:

• Grilled chicken, lamb meatballs, or falafel

• Olive oil, garlic, lemon juice (for marinating chicken, if using)

Toppings and extras:

• Pickled red onions

• Feta cheese

• Hummus

• Tzatziki

• Tahini dressing or garlic-lemon vinaigrette

• Pomegranate seeds or dried cranberries (optional for a fall touch)

• Toasted pumpkin seeds or pine nuts

Directions

1. I start by prepping my grains—cooking rice, quinoa, or farro according to package instructions.

2. I toss the sweet potatoes, squash, and red onions with olive oil, cumin, paprika, salt, and pepper, then roast at 400°F (200°C) for 25–30 minutes until tender and golden.

3. For protein, I either grill marinated chicken, bake lamb meatballs, or heat pre-made falafel.

4. I wash and dry my greens, then set up a station to build each bowl.

5. In each meal prep container, I layer grains, greens, roasted veggies, and protein.

6. I top with hummus, tzatziki, feta, pickled onions, and any extras I feel like adding that day.

7. I store the dressing separately and drizzle it on when I’m ready to eat.

Servings and timing

This recipe yields 4–5 meal prep bowls.
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes

Variations

• I switch up the grains each week to keep things fresh.

• Roasted cauliflower, carrots, or Brussels sprouts work great in place of squash.

• I sometimes add hard-boiled eggs or chickpeas for extra protein.

• For a vegan version, I use falafel and skip the dairy toppings.

storage/reheating

I keep the prepped bowls in airtight containers in the fridge for up to 4 days. To reheat, I warm the grains, veggies, and protein in the microwave, then add fresh toppings like greens, sauces, or seeds right before serving. If I’m using falafel, I reheat them in the oven to keep them crisp.

FAQs

Can I freeze these meal prep bowls?

I don’t recommend freezing the whole bowls, but I do freeze cooked grains or roasted veggies separately if I want to get ahead.

What’s the best protein for variety?

I rotate between chicken, meatballs, falafel, or marinated tofu to keep things interesting each week.

How do I keep the greens from wilting?

I store them separately or layer them on top so they don’t get soggy from the warm ingredients.

Can I use store-bought dips and dressings?

Yes! I often use ready-made hummus and tzatziki to save time, and just drizzle a quick vinaigrette or tahini sauce on top.

Is this recipe gluten-free?

If I use gluten-free grains and falafel or meatballs made without breadcrumbs, it’s easy to keep everything gluten-free.

Conclusion

This fall-inspired CAVA meal prep is a flavorful, healthy way I like to stay organized during busy weeks. It’s full of warm, roasted veggies, fresh toppings, and Mediterranean flair that makes every bowl feel like something I want to eat—not just something I need to eat. It’s vibrant, customizable, and perfect for autumn meal planning.

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